Day 20 of 22: Plank-to-Lunge-Pushup

As we get closer to the end of the 22 day challenge I am starting to combine different pieces of other challenges to create new types of "pushups" and keep the challenges interesting. Today we combined the plank-to-lunge transition with the lunge-pushup from days past, to create the "Plank to Lunge Pushup."

This combination can be done completely vertically at a wall, and with very little force on the arms at all! I opted for a gentle incline using my chair that was secured not only on a yoga mat but also against a couch (pressed against a wall), so I had a strong base in which to press. This, and doing the pushup during the lunge gives more control over the amount of resistance (push back) one provides with the arms.

We start in a plank position, and step one foot forward to a lunge. A gentler option is to walk both feet forward, and slowly ease one forward and one back to a comfortable lunge-style stance. Once here, bend the front knee, and the elbows, to bring the body towards the chair/wall, providing resistance as appropriate with the arms. Return to lengthened arm position, then either step the front foot back to meet the rear, or bring both feet together and walk them both back to a comfortable distance to find a chair/wall plank. Repeat the process on the other foot. 

We did twenty two of these, which means a total of 11 sets of left/right plank-to-lunge pushups.

(Note: For those that wanted to try this from a horizontal/maximum intensity position, they might be better served doing the pushup from the plank position instead of the lunge).

To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/

Day 15 of 22: Plank to Pike/Down Dog

Wednesday is core focus day in Gentle Yoga, and a good plank-to-downward-facing-dog-at-a-chair can help tune in to engaging the core in a supportive role for the back. It's also our way of joining the #22pushup challenge today. This particular exercise in a standard mat yoga class is a serious "core burn" and shoulder strengthener. This adaptation makes it accessible and enjoyable for those that can do some weight bearing on the arms (hands or forearms) in a standing position.

As I always say, yoga is for every body, but not every pose is for every one. So, adapt as needed. I took the forearm variation to intensify the core work, but also it gives my hands (that struggle with some arthritis/overuse issues) a much needed rest). 

This can absolutely be modified to include a step forward for a more upright plank and a step back for the down dog to make it even more gentle for the back and reduce any strain on the spine/sacrum.

An adaptation from a seated position would be to place the hands on the back of another chair or a table and slide the hands forward for the fold, and up for the plank. All these versions will activate not only the core but the latissimus dorsi (the muscles that bring the arms close to the body) and the core. 

Once set of eleven with a few pausing breaths in down dog then a final set of eleven complete our 15th day of the challenge!

To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/

Day 13 of 22: Push-ups with Scapular Extensions

Another day, another blended push-up challenge. This time we take our standard chair push-up and add that shoulder/scapula protraction that we did on challenge day seven, which turns this into a really great upper body strengthener, and yet is still gentle enough for everyone to try. The least intense way would be non-weight bearing at all, taking the arms through the range of motion, then doming the upper back (like in Cat Pose but not tucking the pelvis) to achieve activation in the serraturs anterior. 

Practicing this on an incline does activate the arm muscles and chest muscles quite a bit more, and calls the core and legs more into action. Of course, the most intense version would be horizontal on the ground (or perhaps upside down ha ha), but that's out of the scope of this class.

Hopefully you can see the extension of the upper back when I press up from the push-up; it's really a nice stretch for those muscles under the shoulder blades and your feel pretty strong in the trapezius and other supporting muscles. Then when you lower back into the push-up, you feel those muscles engage again. Two sets of eleven gets us to the end of challenge day 13! Thanks for joining!

To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/

Day 11 of 22: Plank Shoulder Taps

From the deltoid/shoulder challenge of day 10, we switch to the chest/core/forearm firmer of day 11! Today's challenge is holding a plank through 22 cross-body shoulder taps. The key is stabilizing the legs and the core and trying to keep the body still while lifting one hand off the "floor" to tap the opposite shoulder. As the body weight shifts, different muscles activate through stimulation of proprioception (the body figuring out it's position in space) and the vestibulation system (balance). 

A safety/gentle yoga concern as always is keeping the wrists protected by engaging the hand muscles. Lessen the intensity on the hands/arms by decreasing the incline. Twenty-two in sequence, with a nice arms stretch afterwards finish up day 11 for us!

To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/

Day 9 of 22: Mountain Climbers

We've been exploring variations of "push-ups" with our Gentle Yoga adaptations for the #activeheroes #22pushupchallenge, and today we tackled something else in plank territory with a core focus: Mountain Climbers. Traditionally in a fitness class you might do this exercise tucking the knees up under the body rapidly to raise the heartrate, but today we are focusing on the lift of the leg, across the body (if possible for your body) for some oblique abdominal work, while maintaining stability through the legs and chest with support in the arms. 

An even gentler version could include bending a knee instead of lift it at all; try a variation that suits you! I prefer to do the exhale on the knee lift, and the inhale as the body opens and lengthens. We did all 22 reps in a row today.

Sorry if the video and audio are slightly off; I tried to correct in the editing software but wasn't able to get it exact as the resolution of the video isn't that high. 

 To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/